1-31-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityMetconFran (Time)21-15-9
Thrusters, 95# / 65#
Pull-ups*12 Min Cap*
**We will partner up – Athlete/Judge**Skill WorkWork on a skill you know you need practice in (DUs, Handstands, Pullups, etc.)

By |January 31st, 2014|Categories: Uncategorized||0 Comments

1-30-14

CF5150 Box #1 – CrossFitView Public WhiteboardGymnasticsMobilityGymnastics10: Pull-upsWeightliftingDeadlift (1RM)10 @ 50%
5 @ 65%
3 @ 80%
1 @ 90%
1 @ 95%
1 @ 100% or higher

By |January 30th, 2014|Categories: Uncategorized||0 Comments

1-29-14

CF5150 Box #1 – CrossFitView Public WhiteboardMobilityWarm-upGymnastics14: Pull-upsMetconMetcon (Time)NLI WOD 1 – “I’d Rather Run a Mile”
– 400 M Run
– 400 M Run w/ Plate OH (35/25)
– 400 M Run*10 Min Cap – Remaining time is rest until next WOD*
**Plate cannot touch head or ground during run – Penalty is 5 burpees for EACH time […]

By |January 29th, 2014|Categories: Uncategorized||0 Comments

1-28-14

CF5150 Box #1 – CrossFitView Public WhiteboardMobilityWarm-upGymnastics16: Pull-upsWeightliftingPower Clean – Front Squat – Jerk Complex (3×3)Bar cannot touch the ground until all 3 movements are completeMetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 Min
– 250M Row / 200M Run
– 3 Power Cleans (135/95)
– 3 Lateral Burpees
– 3 Front Squats
– 3 Lateral Burpees
– 3 Shoulder to OH
– […]

By |January 28th, 2014|Categories: Uncategorized||0 Comments

1-27-14

CF5150 Box #1 – CrossFitView Public WhiteboardMobilityWarm-upGymnastics18: Pull-upsWeightliftingBack Squat (5×3 )Tempo – 3 seconds down then 3 seconds at the bottom then drive up
65%-70%-75%-80%-85%MetconMetcon (Time)21-15-9

Wallballs (20/12)
Pullups
Box Jumps (24/20)

By |January 27th, 2014|Categories: Uncategorized||0 Comments

1-25-14

CF5150 Box #1 – CrossFitView Public WhiteboardMobilityWarm-upMetconMetcon (Time)one push up with a burpee
2 push ups w/ burpee
3 push ups w/ burpee
and so on til you do 10 push ups and 1 burpee then go back down the latter

By |January 25th, 2014|Categories: Uncategorized||0 Comments

1-24-14

CF5150 Box #1 – CrossFitView Public WhiteboardMobilityWarm-upGymnastics9: Pull-upsMetconDiane (Time)21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

By |January 24th, 2014|Categories: Uncategorized||0 Comments

1-23-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityWeightliftingHang Power Clean (find your 3 RM )

By |January 23rd, 2014|Categories: Uncategorized||0 Comments

1-22-14

CF5150 Box #1 – CrossFitView Public WhiteboardMobilityWarm-upGymnastics10: Pull-upsWeightliftingPower Snatch (3×5)MetconMetcon (AMRAP – Rounds and Reps)Amrap in 15 mins
10 power snatches 115/75
10 T2B
15 Wall balls 20/15

By |January 22nd, 2014|Categories: Uncategorized||0 Comments

1-21-14

CF5150 Box #1 – CrossFitView Public WhiteboardMobilityWarm-upGymnastics11x: Pull-upsWeightliftingFront Squat (percentages)5@70%
4@80%
3@85%
2@90%MetconMetcon (Time)buy in 100 DUs
3 rounds of
50 squats
25 push ups
15 burpees
cash out 50 v ups

By |January 21st, 2014|Categories: Uncategorized||0 Comments